Ab Crunch Machine

The machine crunch is a machine-based exercise targeting the abdominal muscles. It involves sitting upright in the machine and curling the torso down toward the chest against some pre-set level of resistance. On some machines, the knees also curl up torward the torso. Crunch machines usually use extra resistance in the form of selectorized weight stacks or plate loading, and are often performed for moderate to high reps, like 8-12 reps per set or higher, as part of the ab-focused portion of a workout.


  1. Works the rectus abdominus or "six-pack" muscles
  2. Allows for progressive overload in ab training
  3. Machine makes it difficult to cheat form
  4. Weighted ab training can help the core muscles grow and look more defined
  5. Easy weight changes for dropsets

Ab Crunch Machine Images


Ab Crunch Machine Instructions

Ab Crunch Machine muscle diagram
  1. Select a light resistance and sit down on the ab machine placing your feet under the pads provided and grabbing the top handles. Your arms should be bent at a 90 degree angle as you rest the triceps on the pads provided. This will be your starting position.
  2. At the same time, begin to lift the legs up as you crunch your upper torso. Breathe out as you perform this movement. Tip: Be sure to use a slow and controlled motion. Concentrate on using your abs to move the weight while relaxing your legs and feet.
  3. After a second pause, slowly return to the starting position as you breathe in.
  4. Repeat the movement for the prescribed amount of repetitions.


  • For this exercise, always select a weight that you can easily handle as using too much weight can easily lead to injury.